In today’s fast-paced world, everyone is seeking time-efficient and effective ways to stay healthy. For decades, walking 10,000 steps per day has been a go-to fitness benchmark for better health. But now, a scientifically proven technique from Japan is reshaping how we approach daily physical activity—and it’s more effective than the traditional 10,000-step goal.Recommended by Dr. Saurabh Sethi, a globally trained gastroenterologist affiliated with AIIMS, Harvard, and Stanford, the Japanese interval walking technique is gaining global attention for its superior health benefits, including improved cardiovascular function, reduced blood pressure, and enhanced physical endurance.
Step count vs walking intensity: What research says about the 10,000 steps mantra
The “10,000 steps” mantra originated from a Japanese marketing campaign in the 1960s, not from science. While it encourages movement, it’s a quantity-over-quality approach.Modern research suggests that how you walk—in terms of pace and intensity—may matter more than the number of steps taken. Many individuals struggle to find time to walk 10,000 steps a day (approximately 7–8 kilometers). The good news? You may not need to.
What is Japanese interval walking
Interval walking (also called Intermittent Walking Training, or IWT) was developed in Japan by researchers studying how short bursts of intense activity affect the aging population.It involves alternating between slow and brisk walking in timed intervals. Unlike traditional steady-state walking, the interval technique stimulates cardiovascular exertion, improves muscular strength, and challenges your aerobic system—in just 30 minutes a day.
How to practice Japanese interval walking for maximum benefits
Here’s how to correctly practice Japanese interval walking:Warm-up:Walk at a slow, comfortable pace for 3–5 minutes to activate your muscles and prepare your heart.Begin intervals:
- Walk slowly for 3 minutes (recovery phase)
- Walk briskly for 3 minutes (as if you’re late for a meeting)
- Repeat the cycle 4 to 5 times
Cool down:End with another 3–5 minutes of slow walking to gradually lower your heart rate.Total time: 30 minutesYou don’t need a treadmill or gym—just a stopwatch and the discipline to switch paces regularly.
Health benefits of interval walking
- Lowers blood pressure naturally
Studies have shown that interval walking can significantly lower both systolic and diastolic blood pressure. The alternating pace challenges the cardiovascular system in a healthy way, enhancing vascular flexibility.
- Enhances aerobic capacity
Interval training increases your VO2 max—the maximum amount of oxygen your body can utilize during exercise. This makes your heart and lungs more efficient.Unlike regular walking, interval walking targets the lower limb muscles, particularly in the thighs and calves. Over time, it helps improve muscle tone and endurance, especially in older adults.
- Reduces risk of stroke and heart disease
The improved circulation and heart function reduce plaque buildup in arteries and lower the likelihood of cardiovascular events like stroke or heart attack.
- Improves mood and cognitive health
Like other forms of moderate to intense exercise, interval walking stimulates the release of endorphins and serotonin, improving mood, reducing anxiety, and boosting cognitive performance.
- Supports weight management
Brisk intervals increase your metabolic rate, helping you burn more calories than steady walking in less time.
Why healthcare professionals recommend it
Dr. Saurabh Sethi, in a recent Instagram post, endorsed this walking method, stating:“It is joint-friendly, time-efficient, and highly effective. This technique offers impressive results: better blood pressure, lower stroke risk, enhanced sleep quality, and stronger immunity.”He emphasises that this method is suitable for all age groups, especially those who want to improve health without intense gym workouts or complicated routines.
Simple strategies to stay active throughout the day
- Morning routine: Fit your 30-minute interval walk in the early morning to kickstart metabolism and mental focus.
- Post-work wind down: Use it to de-stress after work instead of a passive activity like watching TV.
- Walking meetings: If your work allows, pace briskly during virtual calls and alternate during breaks.
Pro tip: Use a fitness watch or phone timer to track your intervals. Apps like Seconds or Interval Timer can automate alerts.Also Read | 51-year-old neurologist loses 30 kg through THIS simple, practical lifestyle changes; highlighting key tips
